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  1. #1
    Registered User 00200293's Avatar
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    Is this enough on squat day

    I have been following this routine for a few weeks now and really like it. I'm curious is this enough volume for legs? I also have a dead lift day 4 days after I do these squats and occasionally mix in leg press.


    Warm Up Set - 185 x 5
    Working Set 225 x 5
    Working Set 225 x 5
    1 Rep 245 x 1
    1 Rep 265 x 1
    1 Rep 285 x 1
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  2. #2
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  3. #3
    Registered User Chalky50's Avatar
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    00200293, You asked if your Squat Day routine is ample. Well, this depends first of all if you're a guy or girl. Secondly, it depends on your size and conditioning. Thirdly, how long have you been lifting? If you're a beginner, a female, and 130 pounds, this is way too much already. If you're a male, veteran power lifter, under 6 feet and 220 pounds, with a low BMI, then maybe you can add even more reps and weight, fo' sho'.
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  4. #4
    Polska powerbuilder Jasonk282's Avatar
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    Originally Posted by 00200293 View Post
    I have been following this routine for a few weeks now and really like it. I'm curious is this enough volume for legs? I also have a dead lift day 4 days after I do these squats and occasionally mix in leg press.


    Warm Up Set - 185 x 5
    Working Set 225 x 5
    Working Set 225 x 5
    1 Rep 245 x 1
    1 Rep 265 x 1
    1 Rep 285 x 1
    That's all you do? Do you always do that same weight?

    Squats
    leg press
    SLDL
    calf raises

    Should be good on that^
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  5. #5
    Polska powerbuilder Jasonk282's Avatar
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    Originally Posted by Chalky50 View Post
    00200293, You asked if your Squat Day routine is ample. Well, this depends first of all if you're a guy or girl. Secondly, it depends on your size and conditioning. Thirdly, how long have you been lifting? If you're a beginner, a female, and 130 pounds, this is way too much already. If you're a male, veteran power lifter, under 6 feet and 220 pounds, with a low BMI, then maybe you can add even more reps and weight, fo' sho'.
    BMI is a joke and not for athletic people that lift weights.

    I'm 190lbs with a 34'' waist, M or L shirt depending on cut and my BMI says that I'm obese.
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  6. #6
    Registered User BombDonald's Avatar
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    If you were squatting 2-3x week, that might be alright. But with only 1 squat day, I would do more.
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  7. #7
    Registered User matjusm's Avatar
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    Originally Posted by BombDonald View Post
    If you were squatting 2-3x week, that might be alright. But with only 1 squat day, I would do more.
    Exactly. For 3x a week, that is good. For just once or twice a week, you should add a few more sets in there. Also for the heavier sets, I'm sure you could manage a double or triple for some of the ones you've listed as singles.
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  8. #8
    Polski Bro mobikwa's Avatar
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    Wow. Just one warmup set at 82% of your working sets...

    Maybe I'm crazy but yesterday's squats went like this:
    5 minutes on the elipical, cycling through all of the elevations and in both directions
    Empty bar 1x12
    95 1x10
    135 1x8
    185 1x5
    225 1x3
    275 1x1

    Working sets
    315 2x3
    335 2x3
    275 2x5
    225 2x5
    135 1x10

    Then calf raises, RDL, front squat, hip abductor, leg curl, leg ext and finish off with some good stretching.
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  9. #9
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    Originally Posted by BombDonald View Post
    If you were squatting 2-3x week, that might be alright. But with only 1 squat day, I would do more.
    this.
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  10. #10
    Callandor Rayzor84's Avatar
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    I've only been lifting for.6 weeks but what has been working for me is warm-up sets then 3 working sets at 5 rep max which for me now is 200lbs. Then 3 leg press 3 rdl 6 calf raises. I see some growth and the weight is increasing consistently every week.

    I may add sets down the road but again I'm only a beginner so this works now. This is once a week.
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  11. #11
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Need more info. As said, if you're frequently squatting (and consistently progressively overloading, it may be fine). I also wouldn't be doing only singles, it just can't be too much stimulation if you're not (at least) close to your 1rm. And no, I'm suggesting to 1rm every squat day.
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  12. #12
    Evil King Badass kanis999's Avatar
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    Originally Posted by 00200293 View Post
    I have been following this routine for a few weeks now and really like it. I'm curious is this enough volume for legs? I also have a dead lift day 4 days after I do these squats and occasionally mix in leg press.


    Warm Up Set - 185 x 5
    Working Set 225 x 5
    Working Set 225 x 5
    1 Rep 245 x 1
    1 Rep 265 x 1
    1 Rep 285 x 1
    I do a lot more warmup sets (bare minimum of 3 starting at less than 50% the work set weight) and instead of those 1 rep sets I do a couple more sets to 5. Doing sets to 5 instead of 1 instantly boosts your volume a lot, and will do a lot more for growth if that's what you're interested in. Then you should at least do some accessory work for quads or hams depending on which one is holding you back. Calves don't need to be on the same day but make sure you do them.

    Most guys on here would still consider that a low volume routine, but its working for my body. Sometimes you gotta experiment and find out for yourself with these 'how much volume?' questions. If you succumb to peer pressure and end up doing too much volume for your particular body, that'll hinder your progress and possibly get you injured.
    Last edited by kanis999; 12-02-2012 at 08:15 AM.
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  13. #13
    Callandor Rayzor84's Avatar
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    Kanis good Sig. I worry about arms lagging all the time.
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  14. #14
    Evil King Badass kanis999's Avatar
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    Originally Posted by Rayzor84 View Post
    Kanis good Sig. I worry about arms lagging all the time.
    Thanks dude. But don't take it too literally. Some isolation is good, but don't dedicate an entire day to arm isolation.
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  15. #15
    Banned DerekEt's Avatar
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    No....
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  16. #16
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    not enough volume. only 18 reps total

    at least do 5x5 or something


    I dont think you need tons of warmup. I just do the bar for 12-15 reps, 135 for 15 reps, then get to the working weight
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  17. #17
    Off the wagon PeterGibbons316's Avatar
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    If you are able to do 285x1 after 265x1 and 245x1 then a 225x5(x2) probably isn't doing much for you.
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  18. #18
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    In my opinion its nowhere near enough. I do that when I rotate from a 2 day a week legs routine to an occasional 7 day a week routine. I do that type of lifting EVERY day when on that short sharp blast. A normal 2 day a week leg day for me would be:

    Squat (Standard stance)
    20 reps @ 40%
    15 reps @ 50%
    12 reps @ 60%
    10 reps @ 70%
    4 reps @ 80%
    2 reps @ 90%
    1 rep x 3 @ 100%
    8-10 reps x 4 @ 80%

    SUMO SQUAT
    8-10 reps x 3 @ 75 - 80%

    Calf raise
    12 - 20 reps to failure x 4

    Hamstring work (leg curl or SLDL)
    10 x 3

    You gotta tear them fibres!
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  19. #19
    Registered User BombDonald's Avatar
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    Originally Posted by AlanApe View Post
    In my opinion its nowhere near enough. I do that when I rotate from a 2 day a week legs routine to an occasional 7 day a week routine. I do that type of lifting EVERY day when on that short sharp blast. A normal 2 day a week leg day for me would be:

    Squat (Standard stance)
    20 reps @ 40%
    15 reps @ 50%
    12 reps @ 60%
    10 reps @ 70%
    4 reps @ 80%
    2 reps @ 90%
    1 rep x 3 @ 100%
    8-10 reps x 4 @ 80%

    SUMO SQUAT
    8-10 reps x 3 @ 75 - 80%

    Calf raise
    12 - 20 reps to failure x 4

    Hamstring work (leg curl or SLDL)
    10 x 3

    You gotta tear them fibres!
    I'd be dead by the 70% set
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  20. #20
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    Originally Posted by kanis999 View Post
    don't dedicate an entire day to arm isolation.
    I've been doing it wrong
    Who was this love of yours?
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  21. #21
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    Originally Posted by BombDonald View Post
    I'd be dead by the 70% set
    I should probably point out that the warm up sets are not to failure.

    I've done 20 rep squats to failure a load of times though, and they are a KILLER!
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    Off the wagon PeterGibbons316's Avatar
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    Originally Posted by AlanApe View Post
    In my opinion its nowhere near enough. I do that when I rotate from a 2 day a week legs routine to an occasional 7 day a week routine. I do that type of lifting EVERY day when on that short sharp blast. A normal 2 day a week leg day for me would be:

    Squat (Standard stance)
    20 reps @ 40%
    15 reps @ 50%
    12 reps @ 60%
    10 reps @ 70%
    4 reps @ 80%
    2 reps @ 90%
    1 rep x 3 @ 100%
    8-10 reps x 4 @ 80%

    SUMO SQUAT
    8-10 reps x 3 @ 75 - 80%

    Calf raise
    12 - 20 reps to failure x 4

    Hamstring work (leg curl or SLDL)
    10 x 3

    You gotta tear them fibres!
    Have you seen any actual progress from doing this? How long have you been following this type of routine?
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    Registered User Concat's Avatar
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    I try to get 4-5 working sets of squats in.... about 6-8 reps. Then I do about 4 sets of deadlifts (4-6 reps). I still get killer DOMS in the two days following, so I'm pretty sure that's sufficient volume for me. It really depends on the person. If it doesn't feel like enough, well it probably isn't.

    Some people like Alan are suggesting a lot of volume. My chicken legs couldn't handle 70+ reps of squats like he's suggesting. I'd be immobile on day 2. Really you just need to find your own limits and work within those confines.
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    Originally Posted by ThickAsABrick View Post
    I've been doing it wrong
    That comment wasn't geared towards more advanced lifters like you . It was geared towards curl brahs that don't do enough compounds.
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    Originally Posted by PeterGibbons316 View Post
    Have you seen any actual progress from doing this? How long have you been following this type of routine?
    Yes, I have. BUT this also coincided with a complete change in my approach to squatting. I used to squat to paralell with shoulder width stance and feet forward. I kept getting lower back pain. I then stopped squatting for a couple of weeks to recover from a strained back. So I dropped the weight to 1.5 times bodyweight and started squatting deep, with slightly wider stance. Then I included sumo squats, which were a revelation. Been doing this for around 10 weeks now. Strength up around 10%, legs tighter, fuller, more mass and feeling a damn sight better.

    Interestingly, last week I shook things up again and did daily squatting but lower volume, and my legs never felt more alive and energised. Back to the usual routine until Start of February.

    Why do you ask? I'm sensing you dont approve of the layout. What are your thoughts (I firmly believe theres not a right or wrong way, and I'm ahppy to listen to some critique).
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    Originally Posted by PeterGibbons316 View Post
    Have you seen any actual progress from doing this? How long have you been following this type of routine?
    And I should add, daily squatting for only a week has paid dividens on my calf muscle! But it is taxing on the nervous system. I'll certainly periodize it into my mid term program though.
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    Originally Posted by 00200293 View Post
    I have been following this routine for a few weeks now and really like it. I'm curious is this enough volume for legs? I also have a dead lift day 4 days after I do these squats and occasionally mix in leg press.


    Warm Up Set - 185 x 5
    Working Set 225 x 5
    Working Set 225 x 5
    1 Rep 245 x 1
    1 Rep 265 x 1
    1 Rep 285 x 1
    That'd be good if you were squatting 3-4x a week...
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    Alan... don't you feel like the first 35 reps are filler? Why not just start at 65% and add two sets at that level?

    Seems like a lot of volume... too much for me, so I'm probably talking out my ass.
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    Originally Posted by Concat View Post
    Alan... don't you feel like the first 35 reps are filler? Why not just start at 65% and add two sets at that level?

    Seems like a lot of volume... too much for me, so I'm probably talking out my ass.
    I have tried many warm up set variations and this one works best for my current routine.

    I have reduced flexability in my right ankle due to plates and pins following a bad break a couple of years ago, and i have lower back injuries which has reduced flexability, therefore the warm up sets gets me limbered up. It gives me greater control and better disciplined working sets.

    As I'm working for hypertrophy I am not that worried that my max reps will be down by a couple of kilos as my working sets are always done with high intensity. when I have trained for strength in the past my warm up sets have been much lower (10, 6, 3 reps) before working set.

    None of my warm up sets are to failure. Always 2 or 3 before failure.
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  30. #30
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    Originally Posted by Jasonk282 View Post
    That's all you do? Do you always do that same weight?

    Squats
    leg press
    SLDL
    calf raises

    Should be good on that^
    That's my current routine. It's solid.
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